In an interview Jan. 6, Mark said that he emphasizes the need to master four areas: Mindset, Nutrition, Movement, and Recovery.

"This book takes an accessible approach to total self-development and provides simple strategies that will allow for sustainable success. This isn't another training book...this is a book about creating a sustainable lifestyle that will accelerate you towards all of your goals," he said.

Included in his book are "proven (by the top Champions In Sport, Special Forces, Business Leaders) powerful upgrades to your Training Game Plan you can implement today."

Mark believes that most of us "live in a dynamic state of reactive chaos meeting the challenges thrown at you throughout the day. Successful, sustainable performers create winning "Game Plans" across Mindset Nutrition, Movement, and Recovery which allows them hundreds of ways to improve every day."

Seeking some simple changes? Try these when you wake up and before you go to sleeP:

If you wake up tired, breathe in for 6 seconds, hold for 2 seconds, and exhale as forcefully as you can. Repeat a few times before getting up.

If you wake up anxious or stressed about your day, breathe in for 6 seconds, hold for 2 seconds, and exhale over 10 seconds. Repeat a few times before getting up.

Set Intention- before getting out of bed, visualize how you want your day to go. Clearly set your intentions for the day and see yourself performing across all of the situations you are going to find yourself in to make those intentions a reality.

Begin your day with exercise. Just moving three to five minutes can make a difference, says Mark. Keep a foam roll by your bed and spend a few minutes rolling out your hips and back before starting your day.

When it comes to diet, Mark advises that you shift your mindset from dieting to fueling.

"Your body is a machine and needs to be fueled properly- not just for a period of time like a diet would have you do, but rather consistently and sustainably over time," he says.

In addition, Mark offers these tips:

Eat Clean- Minimally processed, unrefined, organic foods will give you the highest quality nutrients to fuel your machine. Try to get as many colors of vegetables and fruits as you can throughout the day to complement a high quality lean protein source. The different colors contain different nutrients your body needs to support different physiologic systems in your body, and will also give you the fiber you need

Eat Often- have a consistent stream of fuel coming in to your body to help maintain your energy levels and keep your blood sugar consistent. Start with eating breakfast consistently and then shoot for snacks or meals every 3 hours.

Hydrate- staying hydrated can help keep stress hormones in check and will support all of the physiologic pathways in your body. In addition, dehydration can also be interpreted as hunger, so staying hydrated can help keep you from over-fueling.

Recover- a key aspect of fueling your body is giving it what it needs to recover from activity. After periods of activity, your cells are open and eager to be refueled- over time, that opportunity diminishes, reducing your ability to replenish your fuel stores.

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Joanne Eglash has more than 25 years of experience as a freelance journalist and author. She's written articles, features, interviews, blogs, newsletters, and reviews for magazines such as Shape, Pregnancy and Success and for Web sites such as ediets and Yahoo. Joanne welcomes tips for her articles, which cover all aspects of health and lifestyles. She also is a freelance researcher and editor. Email her at snackscriber @ gmail.com